What is mindfulness? Plus, 13 easy ways to practice daily
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Mindfulness isn’t just about clearing your mind — it’s about coming home to it. Learn what it really means, the benefits, and 13 practical ways to practice it each day.
These days, the word “mindfulness” gets thrown around a lot. You probably know that it’s supposed to help you in some way, but actually explaining what it is might be a challenge.
That’s because mindfulness has been packaged and polished to the point that it sounds like some elite hobby, but that’s not the case at all.
In actuality, mindfulness is simply showing up and being present one moment at a time. That’s it. You don’t have to join a gym, become a yoga instructor, or chant. You can practice mindfulness when you’re eating breakfast, taking a shower, or even doing the dishes. All you have to do is pause and pay attention.
Here’s a breakdown of what mindfulness actually means, how it can improve your life, and the different ways people practice it. With just a few simple tweaks, you’ll be able to bring a little more awareness into your life every day — and you can start now.
What is mindfulness?
Mindfulness is the practice of noticing what’s happening right now — in your mind, body, and all around you. It’s acknowledging what comes up without judging or trying to fix or escape it.
Being mindful is about meeting each moment as it is, no matter if it’s calm or chaotic. You could think of it as the pause between what happens and how you react. If you notice the smell of your coffee or the feeling of the sun on your face, you’re being mindful. It’s that simple.
Basically, mindfulness is waking up to the fact that you’re alive and breathing, and letting that be enough.
What are the benefits of mindfulness?
The practice of mindfulness can give you a little more space between what’s hard and how you react — and sometimes, that breathing room changes everything.
Here are some other benefits of mindfulness:
Lowers stress and anxiety: It pulls you out of “what-if” spirals and puts you back into what’s actually happening.
Boosts focus and attention: When you’re being mindful, you’re less likely to forget to do things.
Helps you handle tough emotions: Being mindful allows you to notice your feelings without letting them take the wheel.
Improves relationships: When you’re truly present with people, you can strengthen your connection.
Helps you enjoy life more: It reminds you to notice life’s simple pleasures, like the taste of your coffee or the sound of your child’s laughter.
Supports your mental health: Mindfulness can help you manage anxiety, depression, and stress.
5 types of mindfulness practices
The beautiful—and slightly overwhelming—thing about mindfulness is that there’s no one “right” way to do it. How you practice depends on your mood and your energy level.
To help get you started, here are five mindfulness practices you can try:
1. Mindful breathing
Focus on the natural rise and fall of your breath. Feel the air moving in and out. When your mind wanders, notice it, and then gently bring your attention back without judgment.
It’s great for: Quick mental resets and calming anxious spirals
2. Mindful walking
Move your body and your mind, together. Walk slowly and deliberately as you focus on the feeling of your feet touching the ground. Notice the textures, the weight, and your rhythm.
It’s great for: Those days when you just can’t sit still
3. Body scan meditation
Check in with your body. Move your attention slowly throughout it. Start at your toes and move your way up to your head. Notice sensations like warmth and tension without trying to fix anything.
It’s great for: Easing physical tension, reconnecting when you’re feeling numb or overwhelmed, and nighttime wind-downs
4. Mindful eating
Pick one meal—or even just a few bites—and notice the smell, texture, and taste of your food and how it feels to chew and swallow. Eating mindfully turns rushed meals into micro-moments of feeling truly alive.
It’s great for: Slowing down during chaotic days
5. Everyday mindfulness
When you’re doing everyday activities like brushing your teeth, folding laundry, or washing dishes, fully show up. Feel the water, the softness of your clothes, and notice your breath. Instead of thinking about what’s next, be present in the moment.
It’s great for: Chaotic mornings and reclaiming little pockets of peace
How to bring mindfulness into daily life: 13 tips to find your calm
It’s tough to start new habits, but mindfulness can be as big or as small as you want. If you only have 10 seconds to be mindful, that’s great. You can even do it while you’re on the go.
Here are 14 tips for easily bringing mindfulness into your life.
1. Start with one minute a day
Set a timer for one minute. Notice what’s happening in your body. Hear the sounds around you. Feel your feet on the ground. Avoid trying to feel a certain way — just practice being present.
Try this: Before you start working, sit with your morning beverage for a full minute and just drink it. No phone. No multitasking.
💙 This One-Minute Reset with Chibs Okereke is the perfect way to start your mindfulness practice.
2. Pair mindfulness with a daily habit
Choose a daily habit, like brushing your teeth or waiting at a red light, and turn it into a micro-mindfulness moment.
Try this: When you’re brushing your teeth, notice the feel of the bristles, the sound, the motion of your hand. It might be boring, but it’s also grounding.
3. Use “waiting” as a trigger for presence
Whenever you’re waiting for something—a green light, an elevator, or your morning coffee to brew, for example—bring your attention back to your breath or your surroundings.
Try this: When you’re in line at the grocery store, notice the colors around you. Feel your feet on the ground and breathe.
4. Check in with your senses
When your thoughts are spiraling, tuning into your senses can pull you out of your head and into your body. Ask yourself what you see, hear, feel, smell, and taste.
Try this: Practice the “5–4–3–2–1” method. Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This can be a full-body reset in 90 seconds or less.
💙 Listen to Tamara Levitt’s 5-4-3-2-1 session if you need a little guidance.
5. Practice mindful transitions
We move from one thing to the next all day, going from meetings to emails to errands to dinner — often without pausing. Practice using the in-between moments as little resets.
Try this: Before opening a new browser tab, pause for one breath and check in. Even a small moment like this can calm your nervous system.
6. Take mindful tech breaks
Build in moments of intentional tech-free time, even if they’re brief.
Try this: Instead of scrolling while waiting at the doctor's or dentist’s office, put your phone down. Notice the people around you, your breath, and maybe even your impatience. This all counts as being present.
7. Practice “one-thing-at-a-time” moments
Multitasking can be a one-way ticket to burnout. Choose one task, even if it’s small, and give it your full attention.
Try this: Instead of half-watching TV and half-folding laundry, just fold the laundry. Feel the fabric. Hear the rustle, and breathe.
8. Name what’s happening
Putting words to your experience—even silently—can help you stay present.
Try this: If you’re feeling overwhelmed, say to yourself, “I’m overwhelmed and stressed.” (If this is really an issue for you, here are 12 ways to find relief.)
9. Embrace mindful micro-breaks
Reset your brain with 30 seconds of mindful breathing. Stretching between tasks can also make a huge difference in how your day feels.
Try this: After sending an email, stop and close your eyes. Then take one slow, deep breath before moving to the next thing. (Here are 20 more ideas for taking a mindful break.)
10. Savor the small stuff
Little joys like a perfect cup of tea, your dog’s goofy grin, or a sliver of sun on your face can pull you into presence naturally.
Try this: The next time you take a sip of tea, really taste it. Smell it and feel the warmth. Tiny moments like this can be soothing.
11. Breathe before you react
Before you snap at your partner, take a breath and give yourself a beat. That moment of pause can change everything.
Try this: Inhale, count to three, and then exhale slowly before responding. This can help you say what you need to say with a little more care.
12. Notice what’s already working
Every time you feel grateful for the cozy blanket around your shoulders, or watch a sunset for just a second longer — that’s mindfulness. You’re not starting from scratch. You’re just building on something you already know how to do.
Try this: Next time you hear your favorite song, take a beat to enjoy it. Let yourself notice how much you love the melody or how genius the lyrics are. That’s mindfulness.
13. Forgive yourself a thousand times a day
You’ll forget to be mindful, and that’s okay. When it happens, forgive yourself. The point of mindfulness isn’t to get it perfect — it’s to gently notice, and begin again.
Try this: If you didn’t “feel mindful” today, let it go. Tell yourself that tomorrow’s a new day. So is five minutes from now. Mindfulness always gives you another shot, so be kind to yourself.
What is mindfulness? FAQs
What’s the definition of mindfulness?
Mindfulness is the practice of paying attention to what’s happening right now. It’s noticing your thoughts, feelings, body sensations, and surroundings in the moment and not trying to change it, or judge it.
This practice is about witnessing each moment with a little more curiosity and compassion.
Is mindfulness the same as meditation?
Meditation can be part of your mindfulness practice, but they’re not the exact same. Meditating is more of a structured practice where you breathe and focus on a specific anchor like your breath or body.
Mindfulness is much bigger. You can practice mindfulness while walking, cooking, or even during a tough conversation. Meditation is like going to the gym for your attention. Mindfulness, on the other hand, is about finding small ways to strengthen your attention throughout your day. Here are five easy ways to practice mindfulness in your daily life.
Can I practice mindfulness without sitting still?
You can practice mindfulness without sitting still. In fact, a lot of people find movement-based mindfulness to be much more accessible. Many people are mindful while washing dishes, folding laundry, or drinking a cup of coffee. In order to practice mindfulness, all you need to do is try to be present.
If sitting quietly makes you uncomfortable, that’s okay. You might just prefer a different kind of focus.
How long should I practice mindfulness each day?
There’s no magic number to practice mindfulness. You can be mindful for a single breath, five minutes, or for however long you want. The point isn’t duration — it’s consistency and intention.
Start small and build from there. Some days, you might find that you only have time to be mindful for 30 seconds at a red light. Other days, you might find a pocket of time for a longer practice. Both are great.
Can mindfulness help with anxiety or stress?
Practicing mindfulness can help with anxiety and stress because it helps you notice what’s going on inside you without immediately reacting or judging yourself for it.
This awareness creates space for you to pause and feel before you react. Over time, mindfulness can lower your overall stress levels and calm your nervous system.
Calm your mind. Change your life.
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